Skinny Women: To Get Curves…

how  to get curves

Workout A

To Get a Curvier Butt, Hips & Thicker Thighs…

This Is Important…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Workout B

To Make your Breast Look Bigger…

Once you build enough muscle to have firmer breast and better posture…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Workout C

To Get Firmer Arms…

Once you build enough muscle to have firmer arms…

Group 1
Click Pics for Exercise Tips

Group 2
Click Pics for Exercise Tips

Use 1 of these 6 Workout Schedules

1. Four Day Cycle

2. Five Day Cycle

3. Six Day Cycle

4. Seven Day Cycle

5. Once a Week

6. Make Your Own Schedule

Diet Plan To Get Curves

diet to get curves

To see exactly how you need to eat to get curves…

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to get curves"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- grams of protein & -to- calories per day to get curves

  • Eat high protein foods, protein shakes like Optimum nutrition whey and/or protein bars to get enough protein for curves.
  • Eating more than grams of protein will not build curves faster & Do Not eat more than calories because your goal is to turn your skinny body into a curvier, more sexier body without gaining a lot of fat.
  • Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat.

Eat Whatever You Want as long as…

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein but…
  • Eat more healthier foods than these bad foods to limit hunger & massive cravings which'll lead to fat gain from eating too many calories.
  • Eat Whenever you want but you may have to eat at least 2-to-3 meals to realistically get all the calories & protein you need to get curves.
  • Use this tool if you want to see the exact amount of carbs, protein & fats you need in your diet.
  • Drink at least Ounces of water everyday.

So the 4 Most Important Things to Get Curves…

  1. Do workouts A, B & C 1-to-2 days per week based on 1 of these schedules
  2. Keep a training log and try to get a little bit stronger each time you do Workout A (read this again to see why)
  3. Keep a training log for Workouts B & C and only increase the weight once you can easily do more than 15-to-20 reps.
  4. Use this diet plan for more curves.

More Tips

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1-35 of 1240 Comments
Jocelyn

Do you pick one workout from group 1 AND one workout from group 2, or do you just pick one workout all together? I am also working out from home so I cant add much more weight because I don't have a lot of options, do you have any tips? I appreciate this website by the way! It really helped my begin my journey 5 months ago!

August 14, 2017

Adrian Bryant

ONE EXERCISE from each group.

for your breast and arms you can simply do push-ups without weights

for your back you can do pull-ups

see this for butt without weights

August 15, 2017

Hannah

What do u mean by "ONE Excercise from Group 1" ?
Does it mean I either have to do Hip thrust or Butt bridge but not both ?

August 08, 2017

Adrian Bryant

correct. just one

August 08, 2017

saraa

Hey adrian,
iam a beginner at the gym.my fitness is bad .. i want to gain fat and muscle.should i start with the exericses you put (group 1/2/3) for skinny people or increase my fitness level first? and how do i increase it.
im 18 years old
bmi 17.9
weight 45kg
height 160cm

August 22, 2017

Adrian Bryant

yes, follow the plan as is on this page and your fitness level will increase over time as you get started and yes... at first it will be tough but stick with it

August 22, 2017

jessica

Hey!
Am 17 years old and my weight is 97 pounds .
I cannot take much calories a day
But i perform few excercises a day like forward lunges , side lunges ,pile squats ,squats,wall pushups . My thighs are thin i want some fat in them and also i want larger boobs and butt but am scared to loose any more weight while doing squats ? Can you just tell me is my routine okay to get fat ? And can you me some suggestions ? It'd mean a lot .
Thank you ♥

August 02, 2017

jessica

I hope you understand what i want because no body ever understands and i get bullied and will get the reply soon

August 02, 2017

Adrian Bryant

first of all have you looked over the diet on this page to see if it is doable for you to get what you want

August 02, 2017

Monica

Hi instead of using weights to enchace my curves can i just use resistance bands

July 31, 2017

Adrian Bryant

you can increase some but you may not increase them to a point you're satisfied with

July 31, 2017

Monica

Ok well i weigh 136 im 5'2 i hhave a skinny fat body type how can i get a flatter stomach and enhance my curves should i eat more than my body burn's or less without weights just bodyweight exercises

August 01, 2017

Gina

Hello Adrian

Before starting my strength training to build curves I would like to know how my diet should be my goals is to build an hourglass with soft curves not into getting ripped I want a fit body that still has a soft feminine side so what should my micros be like?

Thx

July 27, 2017

Adrian Bryant

the softness you speak of basically means you want to keep an average amount of bodyfat without looking like a skeleton so before I advise what is your current weight and height

July 28, 2017

Gina

5"4 139

July 28, 2017

Adrian Bryant

if you're looking to maintain your weight while gaining more curves then stick with the plan on this page or go here to lose some belly fat and get curves

July 29, 2017

rava

Am 43 y.o, 5.4", 57 kgs. Still i need to gain weight in butt and thigh to keep my hubby to flirt on me. Suggest me a good tip to get wider hip and thick thighs, pls..

July 23, 2017

Dennai

Hello. I am 38 y.o. 5'10" and 133 lbs. I have been underweight all my life. Yoga and light strength training have put on some weight. I want to be around 150 lbs. for better health. I have been stuck at my current weight for a year. What should I do next? No time for gym (military spouse and Mom of 2). Thanks.

July 21, 2017

Adrian Bryant

do you care what kind of weight you gain? muscle and/or fat

July 23, 2017

Dennai

I would like both. I am happy with the way my lower body looks. Small breasts and thin arms are what I don't like.

July 26, 2017

Adrian Bryant

then workout B & C would help you a lot along with the diet on this page

July 26, 2017

Dennai

Thank you for your help!

July 26, 2017

Amy

Hey my names Amy. I'm 17 years old and had a nice body. I still have a okay butt but size 32a boobs. I only way 110 pounds now. I used to weigh 128 but I've lost my appetite to eating a lot. I want to gain weight in my breast, butt and thighs, but still have a nice in shape stomach with big boobs and butt. I have access to a gym and can affordable pay for protein powder or pills. What would you recommend for me? I hope you respond! I've been looking for help for awhile but I've found nothing that stays working for me :( thank you if you do reply!!

July 11, 2017

Victoria

I'm trying to get thicker thighs and wider hips and a big butt, but I don't want to have an athletic body. I want to look like an actual curvy woman. And I don't want my butt to look lifted only (lots of before and after pics of butt workouts the girls look like their butts are only lifted, not actually big), I want to avoid that. I also want wider hips too, but I don't want to look like a body builder with bulging muscles.

Also, how to I lose arm fat without my arms becoming looking like I'm a body builder?

July 04, 2017

leilani

hey! a freshman I'm 14 turning 15 but over the summer my body has changed. (I mostly sit in my bedroom and watch Netflix lolol) however I try to eat healthy but for some reason I am still hungry but still drink loots of water. I feel like I'm getting fat because of the water weight. and I'm still fat even though I lower how much I regularly eat. like even though I eat healthy I'm still fat. I AM NOT SATISFIED WITH MY WEIGHT. I feel bloated my stomach looks fat. although I use to have fast metabolism but ever since the summer I've gained weight. I am 4'10 and currently 104 pounds but when I was in school I was around 98 pounds or sometimes even less. HOWWWW can I change that? I want to at least lose 8 pounds and get bigger boobs. I have stretch marks and my doctors have said I have to exercise for them to kinda fade away and she also said to be more tone and just exercise so I use bio oil but its gonna take a while for results :( PLEASE recommend me some exercises and some diet intake. I can't help see myself get even lower metabolism :( ya girl needs some curvessss. UGH I START SCHOOL AUGUST 21 PLS REPLY BEFORE AUGUST...

July 02, 2017

Diaa

Hey my height is 5'2 weight 40 kg and age is 21. Help me get thicker thigs and booty

June 17, 2017

Adrian Bryant

the plan on this page will do that

June 17, 2017

Alexia

Hi, I'm 15 years old 5.1 and 94 pounds my metabolism is really high and it's hard for me to keep weight I really want to gain weight and get a big ass and big hips but it's hard for me to eat lots of food I've been able to eat more lately but it's hard to not lose four to 3 pounds in 2-3 hours I'm not able to go to the gym either really need help

June 11, 2017

Adrian Bryant

are you tracking calories?

June 11, 2017

Alexia

No not really

June 14, 2017


Incorrect please try again
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